Pal Dan Gum or the eight silken movements are a set of qigong exercises used in Korea and China for thousands of years to increase spiritual awareness and promote health and longevity. These 8 silken movements take only 10 minutes to perform and when done daily along with focused breathing strengthen the vital essence and balance the energy in the meridians. They also increase circulation, promote flexibility and strength. Each movement stretches the energy in a specific meridian.
You can find a video of the Pal Dan Gum exercises on YouTube.